"Eye of the Tigress"

Sunday Go-Getters!

Warm Up:
Hip openers
Walking lunge twists
Kongs
Butt Kicks
Quad Jumps
10 Leg swings
10 V-Sits
10 Air squats
Shoulder dislocates

Skill:
Push Jerk

Strength:
3x5 Press

WOD:
3 RFT

10 push-ups
20 sit-ups
30 back squats (75/55)

Post-WOD Stretch:
Hip rolls
Happy baby pose
IT stretch
Hammie stretches
Straddles
Shoulder openers

Wednesday, January 25, 2011

Hello.
AMRANecessary
2 min jump rope
1 min dislocates
1 min v-sit rolls
3x20s dead hang from bar

Group warmup at 7am

Squat Sesh

Team WOD
20x 25lb plate or dumbell squat
10x pushups
5x rollover burpees









POST WEIGHTS AND REPS TO COMMENTS. We are serious about this program working, how do we know it works? By quantifying our weights over time, that's how.

Dr. Tucks-able

Sunday Go-Getters!

Warm-Up:
Yoga hip openers 5 x: Cobbler pose, straddle, cobbler pose
Kongs
Butt kicks
Walking lunges
Side to side lunges
Leg swings
Touch downs
Shoulder Dislocates
10 push-ups

Skills:
3 X 10 each with dowel
Press
Push Press

WOD:
5 RFT
15 Overhead squats (95/65)
10 Tuck jumps

Post-WOD Stretch:
Happy baby pose
Back releases
Hammie stretches
Leg cross overs
Pigeon pose
Shoulder stretches

Wednesday, January 19, 2011

Sorry, tried to post this last night and botched it. POST REPS/WEIGHTS TO COMMENTS!

Individual MobWods to warm up, pick your own.

Group warmup, heh heh.

Strength training: Squat sesh (working on 5 3 1)

WOD:
10 min AMRAP team
10 toes 2 bar
amrap db swing
amrap push ups
amrap deadlift 95#

Sunday Go Getters!

SKILLS WEEK REVIEW

Warm Up:
Yoga hip openers 5 x: Cobbler pose, straddle, cobbler pose
Butt kicks
Quad jumps
Leg swings
Touch downs
Inch worms
"Third world squat" for 1 min, then while in squat position, put hands on head and walk 15 paces. Then stretch the right leg to the side for 15 seconds, switch to left for 15 seconds
Shoulder dislocates
2X10 push-ups & sit-ups

Skills:
3X10 each with dowel
Air squat
Front Squat
Overhead Squat

WOD:
Tabata air squats

Post-WOD Stretch:
Happy baby pose
Back releases
Hammie stretches

Wednesday Blizz

No class due to beautiful blizzard. Stay home and mobilize.

Two-sy What's It's

Sunday Go-Getters!

Warm Up:
Kongs
Walking lunges
Side lunges
Butt Kicks
Touch downs
Leg swings
Spider mans
Shoulder dislocates

Skill:
Deadlift
3 X 10 with dowel

WOD:
Teams of Two
2 X for Max Team Reps

Person A) 20 kettlebell swings (53 / 35)
Person B ) Max push-ups during A's swings
Switch

Person A) 20 box jumps 24"
Person B) Max air squats during A's jumps
Switch

Post WOD stretch:
Happy baby
Butterfly
Back releases
Straddle
Shoulder openers

This week in Personal Records, Holy Cow

What a week, congratulations to everybody on their individual progress!

So far this week, we've seen the following PRs:

First Time Double Unders:
Don Campbell
Jordan Hoffman
Jeff Bramhall
AJB

First Muscle Up:
Chris Lee

Back Squat:
John G. 245lbs 1RM (up 20lbs)

Wednesday, January 5, 2011

Individual Warm Up, AMRANecessary: 5 pushups, 5 pullups, 5 situps, 5 wall squats, 5 box jumps

Group Warm Up:
butt kicks, soldiers, v-sit roll, v-sit twist, Ape, Kong, Spidermans, abwalk, dislocates

5 3 1 Strength kickoff

WOD: Squat 1 RM or bar squat for form development

Cashout: Double Under practice, development

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"Hair of the Dog"

Sunday Go-Getters!




Warm Up:
Walking lunges
Side to side lunges
Butt kicks
Quad jumps
Leg swings
8 Touch downs
10 V sits
Shoulder dislocates

2x10
Sit ups
Push ups

Skill:
Air squat

WOD:
4 RFT
15 Front squats (95 / 65)
200m Run
10 Side-to-side burpees

Post-WOD Stretch:
Happy baby
Back releases
Ham string strech w/ bands
Straddles
Pigeon pose